WARM-UP:

3:00 Jump Rope
1 Set of Fence Drills

2X:
1:00 Couch stretch, each side
10 Wall Squats w/ red bands
:15 Ring Support at top
:15 Ring support at bottom

Stretch

SKILL:

10:00 EMOM

M1: 5 Touch and go deadlifts @ 70-75% of 2 RM Deadlift

M2: :45 Plank hold on elbows

WOD:

16:00 AMRAP

400m Run
12 Box Jumps (30/24)

*MUST be a box jump, not step ups